Programming: July 25th - 29th, 2022

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July 28, 2022
Programming: July 25th - 29th, 2022

Programming: July 25th - 29th, 2022

Monday, July 25th, 2022

Warm up: 8 min AMRAP of:

15Vertical Jumps

10 5-secPause Air Squats

10 Lunge+ Twists

5 Beat Swings

30secCalf Stretch Each Leg

5 Push Press 45/35 lbs

Strength: 3 Rounds

20secWORK | 10sec REST

Thruster pick load

Double Unders

Pull-up

 

No Barbell/Pull Up Bar: 3 Rounds

20secWORK | 10sec REST

Thruster OR Jumping Squats

Double Under OR Vertical Jumps

Pull-up OR Push Ups

WOD: For time:

50Pull-ups

100Double Unders

21Thrusters 95/65 lbs

200Double Unders

21Thruster 95/65 lbs

100Double Unders

50Pull-up

 

Bodyweight: For time:

50 Pull Ups OR Push Ups

100Double Unders OR Vertical Jumps

21Thrusters OR Jumping Squats

200Double Unders OR Vertical Jumps

21Thrusters OR Jumping Squats

100Double Unders OR Vertical Jumps

50 Pull Ups OR Push Ups

Tuesday, July 26th, 2022

Warm up: 3 Rounds For Quality:

20 Butt Kickers

10 Side Lunges

10 Alt Supermans

10 KB Deadlifts 53/35 lbs

5 Hang Clean & Jerks 45/35 lbs

Strength: Deadlift

Warm Up:5-5 Working: 5-5-5-5-5

 

DB/Light: Deadlift

7-9 Reps x 8-10 Sets

 

Bodyweight:10 Rounds

10 Glute Bridge w/ 3sec Pause


WOD: 3 rounds for time of:

6Deadlifts 185/125 lbs

3 Clean& Jerks 185/125 lbs

 

DB/Light:3 rounds for time of:

10Deadlifts

6 Clean& Jerks

 

Bodyweight:3 Rounds For Time

12 Glute Bridges

8Burpees

 

Wednesday, July 27th, 2022

Warm up: 3 Rounds

20secWORK | 15sec REST

Band Resisted Run

Scorpion Stretch

No Push-up Burpee

Runners Lunge Stretch

Jumping Squat


Endurance: 200m Run For Time

All Out Effort

 

Row:250m Row For Time

All Out Effort

 

Bike:1min Bike For Max Calories

All Out Effort

WOD: 25 min AMRAP of:

200m Run OR 1min Cardio

10 Wall Balls 20/14 lbs

8 Alt DB Hang Snatch 50/35 lbs

6Lateral Burpee Over DB

 

Bodyweight Modifications:

10 Wall Balls = 10 1-DB Thruster

OR 10Jumping Squats

 

8 Alt DB Hang Snatch = 8 Archer Push Ups

Thursday, July 28th, 2022

Warm up: 2 Rounds For Quality:

12/10Row Calories

10Push-up to Down Dogs

10Thread-the-Needles

5Shoulder Press 45/35 lbs

5 Push Press 45/35 lbs

1minFoam Roll


Strength: Push Press

Warm Up:3-3 Working: 3-3-3-3-3

 

DB/Light: Push Press

5-7 Reps x 8-10 Sets

 

Bodyweight: Pike Push Ups

8-9 Reps x 9-10 Sets

WOD: For Time

21-15-9reps of:

Row Calorie

Push Press 115/75 lbs

 

No Row/DB:

40-30-20

Sumo DL High Pulls

25-20-15

Push Press OR Push Ups

Friday, July 29th, 2022

Warm up: 2 rounds

1min of Each x Max Reps

Alt Front-to-Back Lunge

Down/Up Dog Stretch

Dead Bug

Inchworm Push Ups

Sumo Squat

WOD: 5min AMRAP x 4 Cycles

5Push-ups

10 DB Farmers Carry Lunge 50/35
15 AbMat Sit-ups

 

Rest2 mins between each cycle.

Foreach cycle continue AMRAP

 

Bodyweight Modification:

10 DB Farmers Carry Lunge

= 16Lunges

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